Level 1

Complete 6 Rounds:

Push Press – Max Reps unbroken

Ring Rows – 10 Reps

Shuttle Sprint

Rest 60 seconds

Level 2

Complete 6 Rounds:

Push Press – Max Reps unbroken

Ring Rows – 10 Reps

Shuttle Sprint

Rest 60 seconds

*For Push Press use 50% of bodyweight.

Level 3

Complete 6 Rounds:

Push Press – Max Reps unbroken

Supine Ring Rows – 10 Reps

Shuttle Sprint

Rest 60 seconds

*For Push Press use 70/60% of bodyweight.

Level 4 Rx

Complete 6 Rounds:

Push Press – Max Reps unbroken

Supine Ring Rows – 10 Reps

Shuttle Sprint

Rest 60 seconds

*For Push Press use 80/70% of bodyweight. (this should be heavy)

Motivation

Training Max adjustments!

Hey cool guys, this week I want you to change your training maxs! Here are some general guidelines:

Gentlemen increase your TM’s by 10 on the deadlifts and squats and by 5 on bench and press.

Ladies increase your deadlift and squat TM by 5 and bench press and press go up by 3.

Special cases:

If you were not able to hit prescribed reps (ie you could only do 2 reps on your 3+ day), don’t increase the weight

If you hit 10 or more reps on the 1+ day, you might Increase your training max by an additional 5 pounds. (err on the side of too light.)

Strength

Press 5+ @85% new Training max

Mobility:  Banded shoulder stretches 8 minutes